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Is breakfast really the most important meal of the day?
Is breakfast really essential if you want to lose weight and feel good — or is it just a long-standing myth repeated for years?
In this episode, we explore:
• Where does the idea of breakfast as “the most important meal of the day” actually come from?
• What modern science really says about eating breakfast?
• Does skipping breakfast truly harm your metabolism?
• How does breakfast affect appetite, body weight and energy levels?
• and who genuinely benefits from eating breakfast — and who doesn’t?
Or listen on:
Effects of Breakfast on Energy Balance and Health
Betts, J. A., et al. (2014). The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults. American Journal of Clinical Nutrition, 100(2), 539–547. DOI: 10.3945/ajcn. 114.083402
Investigates the causal effects of daily breakfast consumption versus extended morning fasting on energy balance and health in lean adults.
Clayton, D. J., & James, L. J. (2016). The effect of breakfast on appetite regulation, energy balance and exercise performance. Proceedings of the Nutrition Society, 75(3), 319–327. DOI: 10.1017/S0029665115004243
This review examines intervention studies on the effects of breakfast consumption or omission in adults.
Role of Protein in Weight Management
Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 101(6), 1320S-1329S. DOI: 10.3945/ajcn. 114.084038
This article reviews the evidence supporting the use of higher-protein diets for weight loss, reducing fat mass, preserving lean mass, controlling appetite, and improving cardiometabolic risk factors.
Meal Timing
Kessler, K., & Pivovarova-Ramich, O. (2019). Meal Timing, Aging, and Metabolic Health. International Journal of Molecular Sciences, 20(8), 1911. DOI: 10.3390/ijms20081911
This review examines the interplay between circadian rhythms, meal timing, and metabolic health, highlighting how disruptions in circadian clocks contribute to metabolic diseases and ageing-related pathologies.
Reytor-González, C., et al. (2025). Chrononutrition and Energy Balance: How Meal Timing and Circadian Rhythms Shape Weight Regulation and Metabolic Health. Nutrients, 17(13), 2135. DOI: 10.3390/nu17132135
This review explores chrononutrition, examining how meal timing interacts with circadian rhythms to influence energy balance, glucose and lipid metabolism, and cardiometabolic risk.
Find out more on this topic in my blog:
>> Breakfast – to eat or not to eat?
>> Why skipping meals and starving do not lead to weight loss?
>> How to eat healthy on the go?
